The health benefits "Equity" of Sweating and the therapeutic benefits of Cold-Water Therapy. By combing the two could offer you maximum benefits post workout and recovery.
The Purpose of Sweating
The primary purpose of sweat is to cool the body down to prevent it from overheating. Sweat is the means by which the body attempts to regulate the body's temperature and is considered the third kidney because it also serves as a filter in releasing toxins from the body. Besides cooling down there are many other reasons for sweating including; stress sweat, emotional sweat, stimulated (spicy foods) sweat, and alcohol (night) sweats.
*Saunas are considered the most popular means of inducing sweat.
Sweat is primarily composed of water the flows through many "sweat glands." The two main glands are eccrine and apocrine. However, they differ in function, these appendages of the integument differ in embryology, distribution, and function.
Eccrine sweat glands are simple, coiled, tubular glands and are present throughout the body. They are also responsible for the production of the watery perspiration and sweat which contains salt, proteins, ammonia and urea mixed in it. These glands are mostly concentrated on the palms, soles, forehead, and armpit, but also cover the body.
Apocrine glands are larger, mostly located in the armpits, groin, and breast areas. Commonly associated with "Body Order" because they produce more secretions and are activated by emotional stress, fear, and anxiety.
Typically, they are located near hair follicles and they smell the worst. Apocrine glands produce bacteria that break down into fatty acids which causes the odor. Incidentally, pure sweat is actually odorless.
Genetics play an important role in how much we sweat. Thermoregulation, both the eccrine and apocrine glands have correlations with various diseases ranging from mild and discomforting to life-threatening.
Did you know that men don't actually sweat more that women, however; some people are actually saltier sweaters that others. Hyperhidrosis is an excessive excretion of sweat above the quantity needed for thermoregulation, a medical condition that causes someone to sweat more than others.
The Health Benefits of Sweat
The skin is the largest organ in the body. Therefore, it is important to understand that it is vital to remove toxins through the sweat glands which in turn boosts the human immune system, cools the body, and aids in regulating body temperature.
Sweat is critical to health in its ability to adapt and recover in changing environments, benefits for therapeutic and cleaning purposes, as well as mental, emotional and spiritual healing. The central nervous system controls sweat regulated to exercise and body temperature as it triggers the eccrine glands to sweat.
The ability to perspire in a hot environment, whether outdoors or in a structured setting, allows humans to adapt and survive in either environment. The importance of sweating is often underappreciated, and the role it plays in our overall health cannot be understated because it impacts every aspect of the human body.
The skin is the largest filter of toxins through sweat glands, which in turn boosts our immune system. The pores in our skin open and allow a protective barrier to form against pathogens, decreasing bacteria on the skin.
Health Benefits
Increase circulation throughout organs, muscles, and tissues
Boost immune system
Aids in weight loss
Releases toxins such as alcohol and waste products
Helps detox the body
Elimination of salt from the body, which in turn lowers blood pressure
Prevent kidney stones from forming
Protective barrier against pathogens
Decreases bacteria formation on the skin
An additional health advantage of sweating is its connection to increased physical activity, which can help guard against coronary heart disease (CHD). Recent research on the effects of vigorous activity—characterized by sweating and heavy breathing—on reducing the risk of cardio thrombosis in high-risk individuals has demonstrated benefits not only for endurance and fitness but also for overall health.
Sweating leads to the loss of water weight; as body temperature increases, more calories are burned, resulting in the shedding of excess body weight. To prevent dehydration, it is crucial to consume ample fluids.
Saunas | Strenuous Exercise | Other Heated Environments
There are various ways to increase sweat production both indoors and outdoors. The natural outdoor approach involves skin exposure to sunlight which facilitates the production of vitamin D. Exercise sweating is accomplished through intense physical exercise that leads to all sorts of good things for the body.
Saunas are great for full body sweating leading to detoxification, leading to disease prevention. By sweating, the body is releasing toxins and other harmful chemicals we are continually exposed to by the environment and the foods we eat.
There are two main styles of saunas are the Finnish style commonly known as "dry heat" and the Turkish style "steam heat" where room temperature is between 150 - 190 degrees F.
People typically spend around 15 to 30 minutes in heated rooms depending on how much they can tolerate.
There are differences in the way saunas produce heat:
Wood burning stoves, used to heat sauna rocks which increase temps and decrease humidity
Electronically heated saunas, electronic heater, which increase temps and decrease humidity
Steam rooms, decrease temps and increase humidity
Infra-red lights, utilizes waves from specialized lamps used to heat the body without warming the room by decreasing temps and decreasing humidity
Bikram Yoga (Hot Yoga) is a system of exercising in a heated room to promote sweating. Pro athletes (boxing, MMA, wrestling), use saunas as a primary source of cutting weight before competition. However, it is important to use caution while exercising in a heated environment and take it slow. If you're just starting out be sure to stay well hydrated while doing any physical activity.
Cold Water Therapy
It is common to see pro athletes, fitness enthusiasts, celebrities, influencers, and your everyday workout warriors utilizing Ice water baths, also known as Cold Water Immersion (CWI) or cryotherapy after intense physical exercise.
There are many amazing health benefits of immersing yourself in cold water including; increased circulation, increased energy levels, decreased inflammation, deeper sleep, decreased muscle soreness, assist in post workout recovery, helpful in reducing stress and depression, boost your immune system, and my help with weight-loss.
Cold water therapy is the practice of using cold water 59 degrees Fahrenheit (15 degrees Celsius). It is also known as cold hydrotherapy. Cold water immersion is a practice that has been around for a long time as treatment for health benefits and for recovery post workouts. However, recent applications include; ice baths, daily cold showers, outdoor swims, and cold-water immersion.
But what is the latest science stating about the therapeutic benefits of cold-water immersion? And what's the safest way to immerse yourself in cold water?
The health benefits of immersion in cold water
Although researchers have been debating the details, studies show and supporters of the techniques shows the cold-water therapy can have certain health benefits such as; improved circulation, reduced inflammation, and increased energy levels
While anecdotal evidence tends to support those beneficial claims, not much advanced scholarly research has been done. However, cold water therapy does have benefits that have been proven by science.
Reduce muscle soreness
Cold immersion therapy can help reduce muscle soreness, increase metabolism, improve immune system and provides for cool down after exercise. Although researchers have debated the details, studies have shown the athletes that soak in cold water for short periods after exercise have less muscle soreness later on.
In a 2016 study involving 20 participants showed the same thing. Athletes who soaked in a pool of cold water (12 C to 15 C) reported less muscle soreness than those who had no hydrotherapy after exercising. In a small independent study conducted in 2011 found that cyclist who completed intense training sessions, had decreased muscle soreness after they were immersed in cold water for 10 minutes.
Increased metabolism
Cold immersion therapy can increase metabolism and improve insulin sensitivity. Studies have shown cold water immersion can improve how the body responds to insulin, which can help reduce the risk of diabetes or help keep it under control.
Exposure to cold causes the body to burn calories in order to increase core body temperature, which can increase metabolism rates. Cold water immersion activates fat, which helps the body burn calories, lower blood sugar levels, and control insulin levels
Improved immune system
There is evidence that cold water therapy can stimulate your immune system. Thereby, theoretically improving the body's ability to fight infection. Cold water can stimulate the production of white blood cells, which can help fight infection. Cold exposure can increase the number of cytotoxic T-cells, which are important for adaptive immunity.
Cold exposure may also help the body relax by stimulating the parasympathetic system. Reduced sick days: One study showed that people who took cold showers to 90 seconds for 90 days called off from work 29% less than people who didn't switch to cold showers.
Other studies have shown that daily exposure to cold water could, over a period of weeks or months, boost the body's antitumor immunity which is the body's immune response to tumors. This is a key factor in determining cancer patients' treatment and response to prognosis.
Cool down if your overheated
The research is clear with this one: Cold water immersion can help lower body temperature much faster than relaxing in a cool environment. In recovery post exercise, athletes cool off twice as fast as recovery without hydrotherapy.
The key is to immerse your whole body in cold water rather than running your hands under cold water. Cold water immersion can help reduce muscle damage and inflammation after exercise, which can lead to less soreness and better physical performance.
Improved circulation: Cold water immersion can assist in improved circulation by stimulating blood flow.
Reduced swelling: Cold water immersion can aid in reducing inflammation, especially in people with recent injuries.
Improved strength and endurance: Cold water immersion can help improve strength and endurance.
Shortened recovery: Cold water immersion can shorten the body's recovery time.
Mental Health / Mood Improvements
Research has shown that cold water immersion may improve mental health by increasing endorphin and norepinephrine levels, thereby assisting in reducing stress by decreasing cortisol levels. Cold water therapy is not a cure for any mental health condition but certain studies have shown that open cold-water swimming has helped alleviate symptoms of depression and anxiety in some people.
Additionally, some of the most highly recognized research on cold water therapy are the mental benefits in stress reduction, reduced cortisol levels, mood enhancements, and improved mental resilience. Participants in cold water immersion studies report feeling more active, alert, attentive, proud, and inspired with less stress and nervousness.
Cold water immersion benefits in weight loss
According to experts and health influencers, the effects of cold exposure can assist in boosting calorie burning capacity. However, more research is needed in determining how to measure cold water therapy effects on weight loss.
Some studies have shown that immersion in cold water can speed up metabolic rate, which is the rate at which the body uses energy and burns calories. In a 2009 research review, 5-minute immersions in cold water less than 59 F (15 C) did increase metabolism but there hasn't been any large studies showing ice plunges resulting in significant weight loss.
Both Heat and Cold Therapies have many benefits
Both heat and cold exposure are separate forms of therapy that can offer substantial benefits for the body. By switching between heat and cold treatments, people might enhance their cardiovascular health, decrease inflammation, and boost their overall health and well-being.
Heat and Cold Therapy benefits include:
Pain relief: Heat can soothe joints and relax muscles, while cold can numb the affected area, reduce swelling and inflammation.
Muscle recovery: Heat can warm up the muscles before exercise, while cold can help post exercise-recovery.
Improved circulation: Alternating between heat and cold can increase blood flow.
Detoxification: Steam rooms can help eliminate toxins from your system
Mood improvement: Cold temperatures can help release adrenaline, noradrenaline, and endorphins, while reducing cortisol levels.
Heart health: Saunas can increase heart shock proteins, which repair damaged proteins in your body.
Therapy / Benefits
Heat: Soothes stiff joints, relaxes muscles, and improves circulation
Cold: Reduces swelling and inflammation, numbs pain, decreases bleeding
Contrast bathing: Improves circulation, reduces swelling, and reduces pain.
According to the U.S. Pain Foundation: Cold therapy is typically recommended for pain associated with swelling and inflammation. It is often useful for painful joints, including knees, shoulders, and elbows. Hot therapy is best for areas that are affected by stiffness and tension, like soreness, stiffness, or spasming muscles.
If you want to test the benefits of sweat equity and/or cold-water therapy for yourself, you can try it out in several ways. Here are some suggestions:
Take warm-to-cold showers. Start with warm water and, after a few minutes, gradually drop the temperature.
Skip the warm up and go straight to a cold shower. Especially after an intenst workout.
After spending 10-15 minutes in the sauna. Immerse yourself in an ice bath and stay submerged for 10-15 minutes.
After spending time in the jacuzzi. Go for an open water swim
Safety tips
Talk to your doctor first before attempting hot and cold therapies. Exposure to high temperatures and cold-water immersion can affect your blood pressure, heart rate, and circulation; it can also cause serious cardiac stress.
There have been deaths due to both hyper and hypo-thermae due to heat and cold exposure leading to heart attacks and heat strokes. Discuss the risks with your physician and make sure it's safe to expose yourself to high temperatures then immerse yourself in cold water.
References
University Hospitals Coventry and Warwickshire (2023). Heat and Cold therapy. www.uhcw.nhs.uk
Uclahealth (2023). 6 Cold showers benefits to consider. UCLA Health
Stanborough, R.J, Minnis, G (2023). What to know about cold water therapy. Healthline
Watson, K, Rose D. (2017). Cold shower benefits for your health. Healthline
Cafasso, J., Bell, A., (2024). Are saunas good for you? Understanding the benefits. Healthline
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